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Back · Cable
Cable Silverback Shrug
Cable Silverback Shrug is a beginner isolation strength exercise that works the upper back (back), with the forearms, shoulders and core assisting. It needs a cable. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Upper Back
- Body part
- Back
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Upper Back · Trapezius, Rhomboids, Levator Scapulae
Secondary muscles
- Forearms · Forearm Flexors
- Shoulders · Posterior Deltoids
- Core · Rectus Abdominis, Transversus Abdominis
- Lower Back · Erector Spinae
How to do Cable Silverback Shrug
- Stand facing a low cable pulley while holding a straight bar with both hands at shoulder width apart, using an overhand grip. Hinge slightly at your hips and keep your arms fully extended.
- Elevate your shoulders toward your ears while keeping your elbows straight and your torso still.
- Pause briefly at the top while squeezing your upper back muscles.
- Lower your shoulders slowly to the starting position and repeat for the desired number of repetitions.
Form tips
- Keep your arms fully extended throughout the exercise.
- Maintain a slight hip hinge and a neutral spine throughout the movement.
- Squeeze your upper trapezius at the top of each repetition.
- Inhale as you lower your shoulders and exhale as you shrug upward.
Cable Silverback Shrug alternatives
More upper back exercises
Cable Silverback Shrug FAQ
What muscles does Cable Silverback Shrug work?
Cable Silverback Shrug mainly works the upper back in the back (Trapezius, Rhomboids and Levator Scapulae). The forearms, shoulders, core and lower back work as secondary muscles.
What equipment do you need for Cable Silverback Shrug?
You need a cable.
How many sets and reps of Cable Silverback Shrug should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cable Silverback Shrug good for beginners?
Yes. Cable Silverback Shrug is rated beginner, so it's a sound choice while you learn to train the upper back.
How many calories does Cable Silverback Shrug burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Cable Silverback Shrug?
Other exercises for the upper back include Kettlebell Silverback Shrug, Barbell Silverback Shrug, Dumbbell Silverback Shrug and Dumbbell Laying Silverback Shrug.
For developers
Use Cable Silverback Shrug in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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